Squats for a Big Butt or Not

Apr 28, 2014

One question I get asked often is do squats really make your butt bigger or is that just a complete myth?
The short answer to this question is yes squats will make your butt bigger but there is a lot more to it than that, you can’t just do 10 squats in the morning and expect a bigger bum. Many things about our body’s come to us with genetics some parts of your body you are born with, you are born with a bigger rear end or you have larger arms or stronger looking legs. But don’t fret even if your genes don’t call for that big butt from the gecko you can build muscle to shape that backside you always wanted. When doing squats you are building up your glutes.

How do Squats work the glutes?

When you drop down into a squat, the bottom position your glutes are recruited heavily to start the process of standing back up. If you look at power lifters or body builders who have full depth squats in their regular workout routine you will see they have very shapely bums.

I do Squats but nothing seems to happen?

It is way to often that I see people do squats and question why no results are to be had. If you don’t do a squat correctly you won’t reap the benefits. You can’t get results if you have terrible form and not go low enough. You also want your weight loaded on your heals so your hips and glutes can be engaged. You want to also use full range of motion when doing a squat you want to target not only the glutes but also the muscles of the thigh called the vastus medalis (the teardrop) on the inside of the knee.
So to take it back to the original question yes when performing squats, you will be building up your glutes which will shape your bum. If you can master your squat form everything else you do in an exercise routine will benefit. Try different type of squats

Front squats

Back squats

Overhead squats

Squat and over press

And other great variations.

I would recommend doing 3 to 4 sets of squats with 8 to 12 reps with each set . Challenge yourself each day to do one more squat or one more rotation.